W14/D2- Tempo Run+ Strong Knees

You can do this on road, trail or treadmill. Please do the dynamic stretches before the run and then choose any workout from the Strong Knees category to do after the run. Tempo effort: 8.0-8.5/10 Beginner- Use the first 15 minutes of your run to ease into your aerobic pace then, run for 20 minutes at a comfortably hard pace (this is a pace you could hold for 40-60 minutes) Run the final 15 minutes easy for a total of 50 minutes running. Intermediate- Run the first 20 minutes in your aerobic zone and then run the next 25 minutes at a comfortably hard pace; then run the final 20 minutes easy for a total of 65 minutes. Advanced- 20 minutes easy +30 minutes at tempo+20 minutes easy